Remember to consult your doctor before starting any diet and training program.
Exercises
Sets
Reps
Deadlifts
(Perform good form. No jerking of the weight and maintain a flat back.)
3
Warmup: 10 Work: 6-8
Chins
(If you can do more than the rep range use a weight belt and add weight. If you do less than the rep range or sets work up to it and make it a goal.)
3
Warmup: 12 Work: 8-10
Barbell rows
3
8-10
Hammer Strength Iso-Lateral High Row or High Cable straight bar pulldown